White Strawberries: Gardening for Wellness & Joy

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I'm uploading this episode for a second time because it is mushroomy gold!!

In this earthy and enthusiastic episode, I chat with Sarah Williams—permaculture gardener, mushroom grower, and the green-fingered soul behind Sarah’s Green Acres—about growing wine cap mushrooms, also known as burgundy mushrooms or garden giants.
We explore:
How to grow them in a food forest or permaculture orchard
Why yours might not be fruiting yet (ahem, speaking from experience!)
Cooking, freezing, and eating them—especially if you're cutting back on meat
Why they’re hard to find in shops, and why that's exactly why we should grow them
Their role in nutrient cycling, soil health, and lazy gardening magic
Plus, we spiral delightfully into tangents about refractometers, bitter greens, the spray-heavy brassica world, and why we sometimes avoid testing our soil (just in case it bursts our bubble).
If you’ve ever wanted to grow something that tastes amazing, supports your soil, and you can’t find at the supermarket—this episode is for you.
✨ Want us to dive deeper into mushrooms, logs, bags, or bitterness? Let me know!
 📸 Find me @whitestrawberriespodcast
 🌱 Follow Sarah on Instagram at @sarahsgreenacres
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Autumn is a busy, beautiful season in the garden, and what you plant now will feed you all winter. In this episode of White Strawberries, I share practical tips for creating a winter garden that thrives in a temperate climate. 
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Whether you’re gardening for wellness, flavor, or sustainability, this episode gives you actionable ideas to set your winter garden up for success.
What You’ll Discover:
The two essential rules for a successful winter garden: timing and plant hardiness
How to plan succession planting for continuous harvest over winter
Nitrogen-fixing crops that enrich the soil while feeding you
Which perennials and annuals are best for temperate winter climates
Tips for saving seeds to build a resilient, microclimate-friendly garden
Flowers and crops that bring both joy and nutrition this season
References & Links:
Nitrogen 101: Transforms Your Garden | Mastering the Garden
More Perennials, Less Hustle | Sparking Joy

🌱 Keywords: autumn gardening, winter harvest, succession planting, nitrogen-fixing crops, perennials

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In this episode Maria- kitchen gardening pro- and Sam explore the magic of fermentation and how it can transform your kitchen and your health. From homemade apple cider vinegar to quick kefir ferments, Maria shares her practical tips for beginners and seasoned gardeners alike. We dive into the science behind fermentation, how to safely use homegrown or supermarket apples, and ways to preserve and enjoy vegetables and fruits year-round.
Whether you want to improve gut health, reduce food waste, or simply add flavor and nutrition to your meals, fermentation is a simple skill anyone can master. Learn how to create brined vegetables, kefir-infused fruits, and other delicious ferments with minimal equipment and maximum results.

What You’ll Discover:
How apple cider vinegar fermentation works in two stages
Easy starter ferments: water kefir, coconut kefir, and vegetables
Safe jar sterilization and storage practices
Reducing sugar while preserving fruit and vegetable harvests
How fermentation can boost gut microbial diversity and reduce inflammation
References & Links:
Wild Fermentation by Sandor Katz
Gut-microbiota-targeted diets modulate human immune status (PubMed) 
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Sprouting and soaking might be some of the simplest — and most forgotten — kitchen skills we have 🌱
In this conversation, I sit down with my dear friend Maria to chew the fat (and the nut!) on soaking grains, sprouting seeds, activating nuts, and why our ancestors prepared food this way for thousands of years.
We explore antinutrients, phytic acid, lectins, and why traditional preparation methods can improve digestibility and nutrient bioavailability. From broccoli sprouts and sulforaphane to soaking pulses with salt and grains with a splash of acid, this episode blends practical kitchen rhythms with grounded nutritional science.
We also talk omega-3s, chia gels, linseed eggs, and the difference between sprouts and microgreens — because they are not the same.
This episode covers: sprouting seeds, soaking beans, activating nuts, reducing antinutrients, broccoli sprouts, omega-3 balance, and traditional food preparation.
During this episode we're looking at my (Sam's) new Sprouting Kit from Kings Seeds. You can check that out, along with their range of organic sprouting seeds, here:
King’s Seeds (NZ) – Organic sprouting seeds & starter kits
 
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🌱 In this episode we explore how the diet and wellness practices of Brian Johnson — who aims to optimise health and longevity — intersect with what we can grow in our own gardens. 
From legumes to berries, brassicas to nuts, Sam breaks down practical tips for growing for longevity.  Discover what’s feasible in your garden, when to plant, and how to save seeds, all inspired by Johnson’s “don’t die” food guide and anti-aging meals.
What You’ll Discover

The kinds of things Brian Johnson eats within his 5 hour food window.
How to grow legumes (peas, broad beans, lentils) year-round for protein
Which berries (blueberries, blackcurrants, native berries) deliver high polyphenols and longevity compounds
Growing and using garlic, ginger, and turmeric for flavor, anti-inflammatory, and antibacterial benefits
How brassicas (cabbage, kale, cauliflower) contribute sulforaphane and support cellular health
Practical insights on cultivating walnuts, olive oil, and citrus in New Zealand climates
The role of fermented foods and plant-based proteins like hemp and pea in a nutrient-rich garden-to-table lifestyle
References & Resources Mentioned
Nutty Pudding Recipe (Brian Johnson’s protocol)
Longevity Meal with Lentils (Brian Johnson’s protocol)
Koanga Institute – Heirloom & Heritage Seeds

Previous White Strawberries Episodes:

What to Grow When: Timing Your Veges Right | Mastering the Garden
Nitrogen 101: Transforms Your Garden | Mastering the Garden
Mediterranean Guild Gardening: Figs, Grapes, Olives & Companions | Mastering the Garden

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